WORKOUT
FAST FIVE
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats (185/135)
REPEAT FROM 4/1/20
KG |
(61/43)
(70/47)
(83/61)
OPEN-GAMES
AMRAP 5:
21/15 Calorie Echo Bike
21 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Echo Bike
15 Chest-to-Bar Pull-ups
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Echo Bike
9 Bar Muscle-ups
9 Front Squats (185/135)
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/4UIpsqW2jMI
- Resource Links: CompTrain Gym Resource Drive
- We have a total body workout today, and particularly a midline conditioning piece. In our toes to bar and front squats should be completed in no more than 3 sets per round. We are aiming to complete at least one full round of each within the 5 minute windows. Today is an appropriate day to plan for short, intentional rests inside of the working AMRAPs. Even still, with the rest intervals built in, we want to push the limits of our efforts during the AMRAP.
- Bike | :90 or less.
- TTB | 3 sets or less.
- Front Squats | Moderate to heavy. 3 sets or less.
The One | Teaching Focus
- In the front squats teach athletes how to create an arch in the foot by gripping the ground with the feet.
Modifications
Bike
- Reduce volume
- Sub machine
TTB
- Reduce volume
- Single leg TTB
- Toes to space / Knees to chest
- V-Ups
- Abmat sit ups
Front Squats
- Reduce load
- Reduce volume
- Goblet squats
- Squats to target
Logistics
- If you need to manage a large class you can do so easily with the 1:1 work/rest ratio. Pair athletes up and have one group work while the other rests. If you need to accommodate a larger group inside of that you can create a waterfall start and run multiple groups inside of the working time frame.
LESSON PLAN
Whiteboard Brief (0-3)
- Refer to coaches stimulus notes
General Warm Up (8 Minutes) (3-11)
General flow
- :30 Bike
- :30 Hollow rocks
- :20 Superman arch hold
- :30 Bike
- :15 Dead hang
- :15 Press away kip
- :30 Bike
- :15 Hanging knee tucks
- :15 Knee tuck from hollow
- :15 Toes to bar/toes to space/ workout mod
- :30 Bike
- :15 Bootstraps
- :15 Air squats (hands above head)
Specific Warm Up (10 Minutes) (11-21)
Front Squat
- :30 Elbow rotations
- :20 Zombie squat
- 5 Front squat and hold
- Focus on the feet gripping the ground
- High elbows / bar over the middle of foot
- 5 Front squats at light weight
- Focus on the feet and elbows
- Add round 1 workout weight
Primer (9 Minutes) (21-30)
- Round 1
- :30 Bike, 9 TTB, 9 FS (weight #1)
- Round 2
- :30 Bike, 6 TTB, 6 FS (weight #2)
- Round 3
- :30 Bike, 3 TTB, 3 FS (weight #3)
- Break
- Workout adjustments if needed
Workout (30-55)
Look For
- Front Squat | Keeping the bar over the middle of the body. Lifting the elbows. Gripping the ground with the feet.
- TTB | Initiating the swing using the arms, shoulders, and lats. Not swinging at the hips. Encourage athletes to jump into a hollow position to begin,
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
AMRAP 5 x 3
400m run
15 v-ups
21 DB Front squats
Rest 5 Minutes between
Mindset
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
After Party
6 Sets sprint work
100m sprint
:90 rest
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